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This is a training schedule of a “newbie” for a 100K Ultra Run in order for him/her to finish within the cut-off time of thirteen (13) hours.

Week Number M T W T F S S Total
1 2 4 6 14 8 34
2 4 8 6 16 8 42
3 4 8 6 16 8 42
4 4 8 6 18 10 46
5 2 4 6 14 8 34
6 4 8 6 18 10 46
7 4 8 6 18 10 46
8 4 8 6 20 12 50
9 2 4 6 14 8 34
10 4 8 6 20 12 50
11 4 10 6 23 12 55
12 4 10 6 23 12 55
13 2 4 6 14 8 34
14 4 12 6 25 13 60
15 4 12 6 25 13 60
16 4 12 6 25 13 60
17 4 8 6 10 8 36
18 4 12 6 28 15 65
19 4 12 6 28 15 65
20 4 12 6 28 15 65
21 4 8 6 10 8 36
22 4 15 6 30 15 70
23 4 15 6 30 15 70
24 4 15 6 30 20 75
25 4 8 6 10 8 36
26 4 15 6 30 20 75
27 4 15 6 30 20 75
28 4 10 6 10 10 40
29 4 6 10 20
30 5 3 2 100 110

You will begin running longer mileage on back-to-back days, on the weekends. You will also begin building a semi-long mid-week run, preferably on Wednesday. Obviously you will have higher weekly mileage as a result. You may vary your schedule as necessary, but nothing substitutes for the weekend long runs, that should be done on a course that most simulates the race conditions, ie. similar elevation gain/loss, similar trail conditions, etc. To keep your legs fresh, use your short Tuesday run for some tempo speed work, as follows: 1-km warm up, followed by 3-kms tempo = 4-kms.

Rest is essential. I recommend no running at all on Mondays/Fridays. Do not get caught up in over-training. Take the easy week every fourth week. Although it should hurt to some degree to train for a 100-km, you should gradually begin to notice that you feel stronger and recover faster than before. If you develop any recurring pains, ongoing fatigue or frequent illness, you should consider dropping one of the mid-week runs for a while. It is entirely possible to run the 100-km without the mid-week long run so it also may be dropped for a time, to allow problems to resolve.

The three-week taper begins at Week 28 and is essential for going into the 100-km well rested and injury free. You will notice that you only have two high mileage weeks in the last five weeks, for the same reason. Do not get caught up in last minute training that withdraws from your training account. If you are nursing an injury, you might even consider taking a four-week taper.

When you are training for the 100-km, all other races should be used as training runs. Always go for “time on your feet”, over speed. The more time you spend on your feet, the better prepared you will be. It’s best to avoid distances over 30-kms during the last 16-weeks of your training. Don’t risk developing injuries that will interfere with the last phase of your training or will not heal by race date.

****This training schedule was based from Nancy Shura’s Training Plan 

Norrie Williamson, is an ultramarathoner, who had competed in the Comrades Ultramarathon, and a veteran of ultra races from 56 to 1,000-km distances and competed in more than 100 ultradistance events to include 262-km Spartathlon in Greece and the 226-km Hawaiian Ironman Traithlon. In 1989, he authored the book “Everyman’s Guide to Distance Running”, which includes a training program for aspirant Comrades Ultramarathon runners.

The following is the revised 14-week version of the program which I am suggesting to be followed by the novice participants of the 1st Bataan Death March 102K Ultramarathon Race. Although this program is suited for the 96K Comrades Ultramarathon, a little adjustments from this training plan would suit and be appropriate for our preparations for the Bataan Death March Ultra Event.

This Novice Program is for for runners who have not run an ultramarathon race before and who aim to finish a run similar in length to the Comrades in 9:30:00 to 11:00:00 hours. The requirement is that the runner will need to train 5 days per week and be able to run 50-85 kms per week when in peak training. Personal best times when starting the training should be 10K in more than 51:00 minutes; 21K in more than 2:00:00; and the marathon in more than 4:00:00 hours.

Week 1                                        Week 8

M      0                                                    M      0

T   6 X 100m (H)                                     T     10

W  10-12 (W)                                          W     4-5 X 200m (H)

Th  4 X 1:00 (3:00) (S)                            Th    15-17

F    0                                                      F      0

S   25                                                     S     22-25

Su  18-21                                              Su   18

Week 2                                      Week 9

M   0 (W)                                               M  0  (W)

T    10                                                  T   2 X 5 X 00:35 (H)

W   15-18                                            W   15-18

Th   8 (W)                                             Th   8 (W)

F     4 X 1:00 (3:00) (S)                         F     4 X 01:00 (3:00) (S)

S    0                                                   S       0

Su  10-Km Race                                 Su    10-Km Race

Week 3                                   Week 10

M    0                                                 M    0 (W)

T     6-7 (H)                                       T    8-10

W    15-18                                         W    3 X 02:00 (04:00) (S)

Th   8 (W)                                           Th    15 (W)

F     0                                                 F      0

S     30-35 @ 90K pace                    S      30 @ 90K pace

Su    10-12 @ 42K pace                    Su     20-25 @ 42K pace

Week 4                                   Week 11

M    0                                                M      0

T    6-7 (H)                                       T     2 X 6 X 00:35 (H)

W   15-18                                        W     18-20

Th   8 (W)                                         Th    8-10 (W)

F     0                                               F      0

S     20-25 @ 90K pace                  S     3-4 X 02:00 (04:00) (S)

Su   10-12 @ 42K pace                   Su    34-35 @ 90K pace or

                                                                21K @ 42K pace

Week 5                                  Week 12

M    0                                               M     0 (W)             

T     8                                               T      0 or 8

W    0                                               W      2-6 X 00:35 (H)

Th   3-5                                           Th     8-10 (W)

F      0                                              F        8-10

S      8                                              S        4 X 02:00 (04:00) (S)

Su    50-60 @ 90K pace                 Su      10 @ 90K pace

Week 6                                  Week 13

M      0                                              M      8

T      8 or 0                                       T      0

W     10                                            W       12-15

Th    0 (W)                                        Th      2-4 X 00:35 (H)

F      10 including 3 X 200 (H)          F      0

S      20-22                                      S      18 @ 90K pace

Su     0 (W)                                       Su    0

Week 7                                  Week 14

M     8-10                                        M     0

T      4 X 01:00 (2:30) (S)                  T      4 X 01:00 (03:00) (S)

W     16 (W)                                      W     0

Th     0                                             Th   3 X 01:00 (3:00) (S)

F       2-4 X 01:00 (02:00)                 F      0

S       0 (W)                                        S      3 X 00:30 (02:00) (S) or 0

Su     42-km race                             Su    96-km race     

Note:                       

All distances are in kilometers

Key:

(W)—Weight Training                 (S)—-Speed Training

(T)—Track Workout                   (H)—-Hills

5 X 01:00 (02:30) means 5 intervals of 1 minute fast running with 02:30 recovery between intervals.

The reason why I conducted the “first and only Bataan Death March Challenge” in April 2000 held along the exact route where the event occured because I was challenged why in the world would the ROTC of White Sands, New Mexico, USA celebrate such event in their desert where a handful of US World War II survivors from that State would be supported and commemorated. Also, there are three other places/States in the US where they commemorate this famous Bataan Death March. Continue Reading »

“100K Challenge”

Do you want to take the “100K Challenge”?

This will test if you are ready for your tempo runs, speed runs on the oval track, hill workouts, and long steady runs (with “surges” along the way or fast pace at the last 10 kilometers of your long run or long runs at race pace). If you successfully pass this challenge without any injuries, it means that you have developed the endurance and strong leg muscles necessary for a marathon with the end result of attaining your desired finish time.

You can do this with your treadmill machine or along the paved road which is relatively flat. Do the scheduled runs as instructed so that you can recover in between morning and afternoon/evening workouts. You should do the challenge from Monday to Thursday so that you can rest and recover for the rest of the week.

Monday—5K (AM) + 10K (PM) = 15K

Tuesday—10K (AM) + 15K (PM) = 25K

Wednesday—15K (AM) + 20K (PM) = 35K

Thursday—25K

Total = 100K

All Runs should be at moderate (10% less your race pace) or near your Race Pace. Make a log/journal of this challenge and you should be able to get your average pace per kilometer after running 100K.

If you think you are not ready, then don’t do it. But if you want to try, go for it!

Good luck!

1) Intelligence (“Know The Enemy”)—I had the chance to run through the 22K distance (except the last 3K) for each loop of the trail run distance on two occassions; my first time one month before race day and the second time two weeks before the race day. These practice runs along the trail route starting at 9:30 AM and 7:30 AM on each run gave me the needed knowledge and information as to the overall profile and condition of the route. Through these practice runs, I was able to gain confidence and finally plan for my race strategy. Running through the trail route gave me 50% chance of finishing the race.

2) Do Your Homework—I had to make a research on the Internet and from books and magazines available in order to get as much information I could about running an ultramarathon. The book “The Ultramarathon Man” by Dean Karnazes had greatly influenced me to take my body what it feels to experience and finish the ultramarathon.  Printed magazines on Ultra Trail Running and books about ultramarathon had also helped me by reading the experiences of ultramarathoners who were just like anybody else—they started too as beginners. “Tips” and words of encouragement from my blog visitors (Ben Gaetos aka Benwah, Quicksilver, and Eric aka Habang Tumatakbo) were very helpful. Thanks to these ultra friends! Continue Reading »

The following is an e-mail letter sent to me by Nancy Shura-Dervin, the Race Organizer of the Trail Run, which I received yesterday afternoon, two days after the race. It is actually a race report of what transpired during the race and the official results of the 50K/25K races. I am sure that each of the participants had received the same letter.

From this e-mail letter, the following observations were made:

1) All participants to the Bulldog 50K/25K Races registered “on-line” and there were no late registrants on the day of the race.

2) Each participant were given enough reminders and guidelines about the route and what to expect during the race through e-mail before the race.

3) Each participant received this e-mail regarding the report and results of the race two days after the race.

4) The race organizers limited the number of participants for better control, support, and overall management of the race.

5) There are still vandals and cheaters in road races even in the United States! I could not see the reason why such people do irresponsible acts.

6) I placed # 100 out of the 139 finishers with a finish time of 7:18:16 hours. The report did not mention if there were DNF in the 50K ultra race.

7) The race was well organized and the aid stations with volunteers did a splendid and wonderful job in taking care of the runners’ needs. Continue Reading »

Recap of the Bulldog 50K Ultra Trail Run in Malibu Creek State Park, Calabasas, California, USA (23 August 2008)

I registered to participate in this ultra trail run on the 2nd week of July after I arrived in Los Angeles, California to experience what it takes to run an ultramarathon, a running event which is longer than a marathon. My son paid $ 70.00 for the registration fee through his bank’s debit card and my application was accepted immediately.

I ran through the route of the race for two times except for the actual last 3 kilometers of the trail that connects the Corral Canyon/Backbone Trail to the Malibu Creek State Park, which is the Tapia Trail, instead, I had to run along the side of the Las Virgenes Road facing the incoming traffic.

In my first practice run in this route (25K-loop) with my son, my GF 305 registered a total ascent of 4,593.6 feet (1,392 meters) not including the last steep hill between Tapia Park and Malibu Creek State Park, and a total descent of 4,217.4 feet (1,278 meters). After running the whole distance of the Bulldog 50K Ultra Trail Run, I expect to run run twice the figures above as my total ascent & descent distances. The race started at an elevation of 600 feet (182 meters) and reached the highest peak of 2,528 feet (766 meters) at the end of Bulldog & Corral Canyon Trails. And I have to run through the peaks and the trails twice under the heat of the sun!

Continue Reading »